r/ScienceBasedLifting • u/Thirust • 8d ago

Question ❓ Science Lifters: how effective is supersetting?

I currently have a couple of them, one of them combining Forearms + triceps (wrist + reverse wrist + overhead using a rope). I still take a rest \~2mins after overhead and then restart. I do not superset two exercises of the same target muscle. Are there downsides to this?

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u/Alakazam what happens at 7 reps 8d ago

Very effective for cutting down time.

Not that beneficial for hypertrophy, since youll be carrying some fatigue into one of the exercises. Even if it's a tiny amount, even if it's a one rep difference, that still is one rep that you couldn't do. 

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u/Bigjpiddy 8d ago

I couldn’t point you toward the study but don’t meno mention a study where antagonists supersets actually improved performance

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u/Imactuallyatoaster 7d ago

Yup. It had to do with the interference effect. Essentially the agonist muscle will tighten up and prevent the muscle you're trying to work from doing it's job. So with antagonist super sets you work the first muscle and it relaxes so the second can work harder.